Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances

✅ Why simple carbs are ideal before a race

✅ How to prevent GI upset on race day

✅ How to time your pre-race meals (including before late-start races)

✅ Caffeine timing before a race

✅ How to hydrate before a race

References

🔬 PMID: 33388079

🔬 PMID: 30747558

🔬PMID: 40089940

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Data can be useful (when it’s valid and reliable) - but excessive data, especially when mixed with comparison against others, can negatively impact your training and relationship with running. In this episode, we discuss Strava anxiety, the comparison trap, and when data can actually make you slower.

Thank you to our sponsors:

✨Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $25 off a one-time or off a subscription. Be sure to mention “Tread Lightly Podcast” for how you heard about the company!

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ Why internal subjective feedback and observations can matter more than data alone

✅ Why you can’t compare your data to other people’s data

✅ How Strava can make your training more performative vs individualized

✅ The nocebo effect and the drawbacks of excessive data monitoring

✅ How to know if data or social aspect of Strava is negatively impacting you

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

Women account for a majority of the growth in the sport of running over the past few years - and media is catching up with this shift. We sit down with runher magazine’s founder Ashley Mateo to discuss trends and media representation of women in running.

Thank you to our sponsors:

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription.

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

Connect with our guest:

🔗 https://www.runhermag.com/

🌐 https://www.instagram.com/runhermag/

🌐https://www.instagram.com/ashleymateo/

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/